HIIT Workout | Outdoor 20-minute full-body for lean muscle

Here is a HIIT workout from Sports and Fitness Digest founder Dominique Clare. You can do this workout in just 20 minutes. It is designed to promote lean muscle and burn fat. Time is hard to come by for many people. That is why a 20-minute HIIT-style workout is exactly what you need.

This workout is intense. Upon completion, you will barely be able to move. You need minimal equipment and can do it almost anywhere.


There are many benefits to a HIIT workout. Below are some of the top benefits of this fast-growing workout style. If you are completely unfamiliar with it, be sure to check out this article explaining what HIIT is and why it’s amazing.

Saves time

As we mentioned above this workout can be done in 20 minutes. That is absolutely amazing in regards to efficiency. In a traditional workout, you have an amount of time allocated for lifting weights and then usually 15-30 minutes of cardio at the end. This entire workout will be completed in 20 minutes!

Keep your HIIT workouts 30 minutes or shorter to avoid overworking your muscles. The last thing I want is for anyone to injure themselves.

Promotes fat loss

Not everyone has a goal of losing weight. With that being said, almost everyone I know has a goal of losing fat or keeping off unwanted fat at the least. This is an excellent way to work out to promote fat loss.

In a study at the University of Tehran in Iran, researchers found that participants who regularly performed High-Intensity Interval Training for 6 weeks had a significant amount of fat loss compared to traditional cardio. They concluded that high-intensity interval training is an effective method to reduce body fat.

Supports lean muscle growth

One of the first things new bodybuilders learn is that they have to stop doing so much cardio. Many people who work out do cardio to the point of it being detrimental to their muscle growth. High-Intensity Interval Training provides a perfect mix to not eat at your muscles and get you on the path to building a lean body.

The HIIT Workout

Equipment needed

  • Set of Dumbbells (or household items like paint cans, canned goods, or filled water bottles)
  • Slam Ball (or make you own slam ball with a square zip-up pillow & sand)
  • Jump Rope (actual rope will work if thick enough and cut to proper length)


  • 4 sets total
  • Each exercise is performed for 30 seconds (Jump Rope for 45 seconds)
  • 20 seconds rest after each superset
  • 1 minute rest after each set


  1. Slam Ball + Push Ups
  2. Jump Rope + Clap Push Ups
  3. Bicep Curls + Knee Slap Jumps

Reminders and Conclusion

Make sure you go as hard as you possibly can. This workout is short so in order for it to be effective, you must give maximum effort on every single rep. It will not be easy to make it to the end the first time you do this. That is okay. Take a quick break and finish. As long as you give it your all you, this workout will be a success.

Throw this into your routine once a week to mix it up to shock those muscles. Don’t ever let them be comfortable. Lastly, don’t forget to hydrate and eat a healthy recovery meal after.

Watch the video below to see Dominique perform all of the exercises above. You can follow him on Instagram for more fitness content @DominiqueClare.

Sports and Fitness Digest
Sports and Fitness Digest
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